How to Reduce Weight

I have had three kids and my latest is almost a year old. I was always very thin growing up and graduated college at about 100 lbs. At about 28 I started to gain weight and I've been fighting it ever since.

After the last child I weighed about 167 lbs and I'm 5'3". I learned through genetic testing to discover why I had two miscarriages that I have a gene mutation called PAI 1. It is linked to blood clots which caused my miscarriages and heart disease.....so I've taken seriously a change in eating habits and lifestyle.

In January I began an email group with family and friends. I have been doing extensive research into eating right and exercise at home because I can't afford a gym. Here are a few places I go for good info

realage.com
discoveryhealth.com
eatingwell.com
foodnetwork.com (healthy recipe section)

I also read REader's Digest and they have lots of good info on health. My MIL has given me several books from the local Village Discount store. I read those and gleen out good info.

So far these are the things I've had to put into practice.
1.) Eating smaller portions....we (Americans) eat way more than we should. Example: a serving size of rice should be about a 1/2 cup...not the 2 cups I was eating. A serving size of meat should be about 6 oz or a palm size. Your plate should be filled halfway with veggies, 1/4 with protien, and 1/4 with a starch. Small plates are better.

2.) Make foods from scratch because canned, boxed, or frozen dinners are typically loaded with calories and fat.
From Dr Phil I learned that better eating typically takes time to prepare.

3.) I have to count calories. Here is a very simple calculation that worked for me. Figure out what your stable weight is.....I seemed to sit at 164. Multiply that number by 12. 164 x 12 = 1968

In order for me to lose a pound a week I needed to subtract 500 calories from my diet. If you want to lose 2 lbs a week, you have to subtract 1000 calories. Problem is you shouldn't go below 1200 calories or you run the risk of not eating enough fuel for your body to run on.

I added exercise and subtracted the 500 calories to get 1 to 2 lbs a week.

My hubby bought me a treadmill for my birthday. I walk as fast as I can for 30 minutes.

My mom got me the Sweatin to the Oldies dvds...with Richard Simmons. Very cheasy, but I can do them so I don't mind. He's a goof ball and almost too silly to watch, but I can do the exercises without feeling like I'm going to have a heart attack....like I did trying to do Ty Bo or any of the other numerous videos I've rented.

If you would like more info on what I've been researching and places I get info then just email me. I'll include you in the little email group that I have...Go to my profile and you will find a place that gives you the option of email me directly.

And if you want to diet then you will find yourself back at this point again one day (when you end the diet) so you have to decide that you are changing your life.

2 moms found this helpful

As you have learned with Slim Fast, no one food or food product is a magic bullet that will cure the weight ills. Turn off your thinking that special foods, diets, programs, etc. will be helpful. The only thing that will work is a lifelong commitment to healthy nutritional choices. This means eating well for the rest of your life, not crash dieting to lose 20 pounds and going right back to eating the pizza and ho-hos!

You need to make sure that you are not eating too many calories per day. DO NOT eat fewer than 1200 calories per day! This is the biggest weight loss myth - "If I can eat very few calories I will lose weight". Yes, you will...but at the same time you will channel your inner cavegirl and your body will go into a starvation-survival mode. This means that, even though you aren't fueling the body with enough calories the body will hold on to stored fat because it is panicking, thinking it is not going to get energy. You don't lose weight. A good average number of calories to consume per day is about 1600.

Now that you have 1600 calories to play with, spend them wisely! Put good things into your body. Here is a list of easy tips to follow:

-eat 3 meals and 2 snacks a day
-try to have protein at every meal (can be animal or vegetable protein)
-make sure you're drinking at least 8 glasses of water a day
-go for whole grain products that have dietary fiber
-try to eat 5 servings of vegetables (minimum)
-try to eat 3 servings of fruits (minimum)
-the veggies and fruits give you a lot of dietary fiber, vitamins, and minerals but are not high in calories
-when grocery shopping, shop the perimeter of the store buying products that are as close to their natural state as possible, avoiding 'boxed foods' and 'processed foods' that you find in the aisles

For every 3500 extra calories you ingest you put on a pound. Likewise, for ever 3500 fewer calories that your body needs you lose a pound. It is best to lose no more than 1-2 pounds a week, although if you have a lot of weight to lose you might lose more per week but only at first. Want to super-boost your weight loss efforts? Stay committed to your calorie guidelines PLUS add exercise. This can be as simple as taking a 30 minute walk with your baby every day.

Check with your doctor before beginning any program. Good luck to you and remember - you didn't put on weight in 30 days so it would be silly to think that it will come off in 30 days! Also, you mention that you are bulky in the arms and the thighs...there is no such thing as spot reducing, but the good news is that as you learn how to properly manage your calories you will lose weight and you will see these areas shrink.

1 mom found this helpful

Hi,
I had struggled too. No diet fads work. I think I tried them all. I just really watched the amounts of white carbs. Do not eliminate carbs! You need them for energy. I started using all whole wheat products, wheat pasta, brown rice and wheat breads. Lean fish, chicken breast etc for meats. Also have protien rich snacks, nuts, low fat cheese with whole wheat crackers, and LOTS of fresh fruit and veggies. Also eggs are very good as long as you do not load them up with cheese, butter etc!
Like others said, 3 meals a day and 2 healthy snacks. This will also help you speed up the metabolism. Avoid processed snacks and sugar as much as possible. Do not eat anything after dinner. If I got a bit hungry I would have a light sugar free yogurt, or a glass of milk. That seemed to curb hunger and actually helps you get to sleep.
As for exersize... I run. I never did any exersize until I was 35.
I bought a double stroller, and a good pair of running shoes, and would go 3 miles, everyday the weather would permit. It took a long time to be able to run it all, but I would go 3 miles no matter how much I had to walk. Even walking 3 miles a day will have dramatic results. (and pushing your child in the stroller will help you burn extra calories too)I would give my kids snacks and drinks and books, toys etc. and belive it or not, most times they would fall asleep;0). It would allow me mommy time! I did try to plan my runs at a naptime. I would also put my kids in park district classes at the same time and get away for a walk or run around the park. I would also do that and take them to the park. This way you both benefit!
You can also do this with your husband or a friend. (that will make the time go by faster). I also do "hip hop abs" it is a set of fun dancing tapes and it helps during the winter. The kids would try to do it with me.. Sooo funny!
Good luck! It is NEVER too late to get yourself in shape:)
Check and see if your community center has babysitting. Some do, and you can get in a workout at that gym. (memberships at the park dist. comunnity centers are usually pretty affordable) Also lifetime fitness has free babysitting with a membership. I know I can't afford it, but I have friends that use the babysitting daily, and love it!
I do have a single jogging stroller I was planning on selling at a garage sale this spring, (it is in MINT condition... My youngest is 6, just too big for it for the last year)
Contact me if you are interested in it. I would be happy to sell it cheap:)

1 mom found this helpful

Hi G.,

There a few really simple changes that will give you immediate and lasting results. It is really just the basic stuff you hear a lot:

1. Really read the labels on packaged food - aim for no high fructose corn syrup or trans fat (no partially hydrogenated oils)
2. Eat whole grains breads instead of white breads
3. Drink water instead of soda or other sugary drinks - a squeeze of lemon or lime juice will give it flavor without calories
4. Stick with lean protein (cut out red meat if you can)
5. Eat more fresh fruits and vegetables - the fiber will help you feel full and you'll crave less high calorie foods

As far as exercise goes, bring your daughter with you, take her for walks or swimming or on bike rides. Exercise happens everywhere - not just at the gym. If you do want to be at a gym, find one that offers babysitting services (like the YMCA or Ballys).

Good luck.

Hi G.,

My husband has had incredible success with a new, natural weight-loss product that you can take, without changing diet or exercise, and have results. This is a man who has never had it easy trying to lose weight or keep it off.

There's a website www.DontChangeYourDiet.com, it has more info. It's really cool stuff - and I'm picky about what I put in my body.

So much good advice!

Skinny Bitch is a decent resource...if you're willing to go 100% vegan and never look back. Weight Watchers would be a good way to learn more about what you eat and jump start your weight loss without doing anything faddy or dangerous. Most other things out there are scams that prey on a person's desperation to lose weight, so avoid them.

Watch portion size and caloric intake. Make sure your diet primarily consists of fruits, vegetables, whole grain breads and pastas, low fat proteins (meat and non meat) and dairy. Drink plenty of water each day. Add exercise into your daily routine.

Two most important things to remember - don't starve yourself and remember that it will take time for the weight to come off (no one gains 50-100 pounds in 2 months).

Hi- I think the best thing to do is to not call it a "diet" but rather a "lifestyle change"! You need to lower your caloric intake. If you consume less calories than you burn you WILL lose weight. A book that has been helpful is the G.I. Diet book. It discusses the types of foods that you can eat for the best weight loss based on how quick we digest the food (it breaks it down like a "stoplight" red-don't eat; yellow-eat in moderation;and green-good to eat) Your best bet is to eat mostly fruits and vegetables and lean protein and really read lables. Once you start paying attention to how many calories,fat and sodium are in your foods you will probably be amazed. Also eating more organic/natural foods helps a lot. My husband and I have tried a healthier lifestyle and he has lost ~20lbs and me ~14lbs in one month. It does take a lot of effort. It is so much easier to put on the weight than to get rid of it! You do need to eat breakfast and more smaller meals throughout the day to keep your metabolism up. A good magazine to buy is the Taste of Home Healthy Cooking. We have been using their recipes and have found many yummy, healthy meals from them. Good Luck

Hi.

I can understand your frustration. My kid are older than yours(7 and 4 yr. old twins), but I seem to not be able to get to the gym often either. I will say that some sort of exercise is important, walks with the baby and try a workout show on TV. This is fun especially if you have cable or satelite TV. These are quick and you can always find something new.

I have never been a dieter..I just love food too much. I recently committed to doing an 8 week weight loss challenge with my company. I actually stuck with it and felt energized and healthy. I lost more than 15 lbs during the challenge. I did not think that was possible to do while still being healthy.

I am happy to share with you how I did this and what products I used along with meal planning and healthier choices. It is not about a quick fix, but getting the right proteins, carbs, fiber in your diet makes all the difference. We have a free online support website that was great. Also, do you have a friend or two that also would like to lose a few pounds and have more energy? Committing to it with others and talking through any frustrations with them makes it even better. I found that with the support of the products and meal ideas I was more successful than I ever thought I could be.

If you would like more information, feel free to contact me. I am happy to talk over and help plan an easy system for you.

Thanks.
J.

I have to throw a vote in here for reducing carbs and any refined, processed foods as much as possible. This includes sugar, most bread, rice, potatoes, cereal, and pasta. If you are going to eat carbs, choose only the high-fiber ones. I would also keep fruit to a minimum. Eating a lot of veggies will supply you with both some carbs AND the vitamins we generally get from fruit. Eat lots of healthy proteins (nuts and cheeses, too) and veggies. Caring Medical in Oak Park does diet typing that will tell you exactly the right mix of proteins and carbs that your body and your blood type needs. There are different types of people, but if you're not losing weight, I would look at the sugar first.

Hi,
I hear ya, it's really hard to lose weight during the post-partum months. Lack of sleep, boredum and stress can all lead to the desire to eat high sugar, fattening foods. I keep trying to go on a 'diet' and fail miserably. I think the best way to lose weight is to eat everything you want, but in moderation. Easier said than done! I like to start the day with plain oatmeal mixed with berries (I buy them frozen at Costco, much cheaper). Fage' yogurt with mixed berries for a snack. A turkey sandwich on whole grain bread with baby spinach and sliced red peppers for lunch. A handful of raw almonds for an afternoon snack. I like to make a big pitcher of Green Smoothie to replace my dinner when I'm trying to lose weight. Use a high power blender (the Vitamix is the best one out there, well worth the investment) to blend mixed greens such as baby spinach, kale and cilantro with an orange, mango (again buy frozen from Trader Joe's much cheaper), frozen peaches, 1 cup of orange juice and 1 cup of water. The blended greens mixed with the fruit tastes very fresh and sweet and you are getting phenomenal nutrition. For dessert I have a piece of dark chocolate (Costco carries a big bag of individually wrapped chocolates) Try to get some exercise most days of the week, even if it's a ten minute walk outside it's better than nothing. Do some sit ups and push ups every morning. I belong to a YMCA where they will watch your babies while you exercise. Great for you and the kids. Well good luck. Hopefully we'll both be able to lose the weight we want to by the summer!

Maybe, a new mine set, not a diet make it a lifestyle, of eating healthy foods, and exercise. dealing with food, try to eat, say start with eating two-thirds of what you normally eat, or better than that eat about 5 small meals perday 4 hrs apart drink plenty of water do not skip breakfast,try to drink a glass of water before you eat, cut back on your sweats and carbs.this helps to speed up the metabolism. If you can't find time to go to the gym, that's okay, get some dvd's during the time your child is sleeping you can get a few minutes in if it's only 10 mins. later in the day when your husband get's home do another 10mins.Remember where their is a will their is away. 10 to 15 minutes 3-4 times aday, and a new way of eating will be a good start.
Prayer changes things pray and ask God to help you find time to work out, and to help you lose weight.
God Bless you, S. M.

You are not alone in trying to lose weight, especially after a baby. Food and exercise are THE KEY! Eating plenty of raw foods like salads, veggies, fruit, and eliminating sugars (sugared cereals, donuts, cookies, cakes) along with fried foods, processed foods and especially fast food restaurants. Juices have loads of sugar and you should drink half you body weight in water daily to help flush out toxins. Do you take supplements? Do you take walks? Can you enroll in a "baby and me" exercise program where you exercise with the baby?

Yes, the slimfast diet plans are full of junk and you won't lose weight that way. I have some information for you if you would like that provides a natural way to lose weight, plus provides a website for help and meal planning,great tasting fiber shakes, calorie burning and healthy beverages, plus supplements to give you the proper nutrition that you need. If you are interested, then please email me and I'll be happy to forward you the information plus some pointers about eating healthy.

Now that you've made the commitment to lose weight and start making changes, that's half the battle! I look forward to hearing from you.

K.
Wellness Consultant

Cardio!!! It's the best way to get your heart rate up and to burn calories!!! Run, or spin!!

E.

Although eating healthy is the right step to losing weight, diet and exercise are the best option for losing weight. A healthy diet (fruits, vegetables, proteins, dairy) and moderate exercise are your best options. If you have comcast cable, they have free exercise segments in their on demand section (which helped me lose weight after my first child). Likewise, I would look into videos that you can check out from your local library. If your daughter likes to play outside, invest in a jump rope that you can use while she's playing (engages your core muscles and gets your cardio going, as well).

I teach aerobics but, too, find it hard to get to the gym unless I am teaching.

Buy the book Skinny Bitch and follow it. You can eat as much as you want as long as it's the right kind of foods. It is a life style change (meaning this is how you should eat for the rest of your life), but it worked for me; I lost 20 pounds. It's not a fad diet book. I actually enjoy eating this way. They also have a Skinny Bitch Cook Book, with lot's of great recipes. My husband lost weight as well, since he eats what I cook. I would also suggest doing some exercise, even if it's just taking your daughter for a walk in the stroller for 30 minutes, 4 to 5 times a week.

G. - I haven't read your other responses, so I hope I'm not repeating info. Diet and exercise are the best. I learned a lot about what to eat and not eat and why from Dr. Oz's book "You: On A Diet." It really talkes about the nutritional content of food and why some things are better than others. Plus, it's really easy to read and kept my interest, cover to cover.

Have you considered working out at home? Much easier on your pocketbook and takes less time. Plus, it's great for your daughter to see you being active in that way and taking care of yourself. We have FIT TV in our cable package, so I DVR shows from there to work out to. If you don't have that you can purchase (or rent) DVDs to use. Taebo has worked great for me - I feel strong and it keeps my interest.

Limit what you eat, make sure the things you are eating are healthy and exercise. Don't go to the grocery store hungry! Good luck!

Please don't put some much stress on yourself to lose weight! Darn it, so many women put so much pressure on themselves after pregnancy (for you almost two years after) and it begins to get depressing. In these tough economic times which are depressing enough, one does not need to get more depressed about the way they look. If you wanted to do something get a video that does light cardio to start and works in some "scultpt" or weights. When my baby was little (first 3 months- while on maternity leave), I carried her in my arms facing outwards and walked the stairs in my house. 13 steps up, 13 steps down- repeat- got my heartbeat up and worked my legs and arms....not appropriate for everyone though. Good luck and enjoy life, it ain't all about what you look like! :-)

Anytime you trying to lose weight start off with a colon cleanse it can be helpful.

Do you take your daughter on walks? Exercise really is key to losing and maintaining weight. If I was you, I'd try to get in a 15-20 minute walk a day.

Also, make sure you eat a good high protein breakfast. I never diet, but am able to maintain my weight easily by walking and making sure I eat good, healthy foods. Aim for a balanced diet with lots of fruit and vegetables. Also, avoid processed foods. I don't think there is anything special to losing weight. The key is just to use up more calories than you take in, with 3600 calories equally a pound. Gradual, no more than 1-2 pounds a month, works best for ensuring you don't gain the weight back.

Eat 5-6 times a day. Cut out the fats and oils and make sure the meals are tiny,4-5 ounces. Drink lots of water. Tiny meals keep your body functioning and burning fat when you're not putting fat into it. Remember that starches turn to fat as do sugars. Eat meat often so your protein doesn't drop. Even bacon, 3-4 pieces when cooked in microwave (eliminates the fat and keeps the flavor).

Portion control is what I struggle with! It's a pain, but get a food scale and start measuring your pasta, etc. and learning what a true portion should be. Soup is a great way to get lots of veggies that fill you up. It's warm and comforting and doesn't feel like you're depriving yourself. I've never been a big salad lover, but I know how to make vegetable soup! Make a food journal and write down everything you eat in a day to see when you're getting hungry and snacking or if you're snacking out of boredom or stress. I find that if my hands are busy or I'm out of the house, I don't snack. You can do it but you have to pay attention to what and how you're currently eating to make changes that work for you. You will lose weight by limiting calories, but adding aerobic exercise and weight training will make it come off faster. You can do it!